Superfood recipes for women

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Here are six of the best nutrition heroes for women, with great-tasting recipes to match. To reap their benefits, include two to three servings of each of these foods in your weekly meal plan.

3. Leafy greens

Kale, chard, spinach, and their cousins offer calcium to build bones and reduce osteoporosis risk, says Evans. They’re also high in folic acid, which is key for pregnant women and which also may help thwart cervical cancer. Crucifers in particular (including kale, collards, mustard greens, and turnips) contain a precursor to diindolylmethane, a compound that helps the body metabolize estrogen into a safer, more usable form, boosting protection against breast and hormone-related cancers.

Braised Greens and Butternut Squash

Serves 6 / Kale and chard help balance hormones and promote bone health, while butternut squash adds brilliant color, fiber, and antioxidants. Mix it up by using other greens and winter squash. Sprinkle with finely chopped almonds before serving for an appealing crunch and extra dose of healthy fats. View recipe.